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Jump Rope
This is great for teaching the quickness and athleticism that we need.
Start with two-foot jumps.
Pull the toes up towards the shins and spring of the ground.
Do not stab the ground with the toes.
Keep the cord tight and stable.
Suck in the belly bottom and tack in the back.
Next, do one-foot hops.
These are unmatched for developing balance in each side of the body.
Agility, balance, power,
Every thing we need for athleticism is in this drill.
Now, let us go to a running rhythm as we jump rope.
Pull the knee up, heel up, toe up as you run in place.
Get the synchronization of the arms and the feet to work together.
Pull the knee up, heel up, toe up as you step down on the ground with greater force and power.
Now let us challenge the neuromuscular system. We are going to do skipping.
These forces, the rhythmic action of the arms and the legs to work together,
Sends messages from the brain to the muscles at a faster rate of speed
This is super for teaching quickness.
You have to step down to the ground with the toe pulled up toward the shin.
This keeps the ankle cocked and loaded ready to explode of the ground.
Now let us increase the speed, let us go back to the two-foot jumps and let us add fast feet.
Pop out the ground as quick as you can.
Sing the Leg Hops as fast as you can go. Quickly pop off the ground. Pull that toe up and bounce as fast as you can. Balance up by using each leg equal number of repetitions.
Now let us add the speed to our run. We want to get a more rhythmic faster rhythm as we run jump and rope. This teaches the arms and the legs to work together. Pull those toes up so we bounce up the ground.
Now let us go to skipping.
Get the rhythm, now increase the speed. The rhythmic action of the arms and legs working together is great for developing better quickness and power to the ground.
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Transcription by:
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